Nothing is more soothing than a steaming cup of herbal tea—and that’s particularly true for passionflower tea. The dried leaves from this uniquely beautiful flowering vine were historically used as a calming herb throughout Central and South America, as well as by Native American tribes. (7) The tea has also been long used in folk medicine to treat burns, diarrhea, epilepsy, hemorrhoids, and the symptoms of premenstrual symptoms (PMS). (15) Today, however, passionflower is primarily valued for its ability to ease anxiety and improve sleep. (20)
What is passionflower?
Although there are about 520 different species in the Passifloraceae family, the type most commonly used for tea and supplements comes from one known as Passiflora incarnata. (7) This particular type of passionflower contains many healthy compounds, especially alkaloids that give the herb it’s calming and sleep-inducing capabilities. (13)(19) These alkaloids work by influencing important neurotransmitters like serotonin and dopamine. (1)(4)
Other research notes that passionflower also regulates another neurotransmitter called gamma-aminobutyric acid (GABA). GABA creates calm by blocking certain brain signals and decreasing activity in the central nervous system. (3)
If that wasn’t enough reason to enjoy a cup of passionflower tea, this botanical also boasts anti-inflammatory, antimicrobial, and antioxidant properties. (11)(13) These attributes may be why some studies link passionflower to many health benefits beyond its ability to relieve anxiety and sleep issues.
Passionflower tea and supplement benefits
For centuries, people have been drinking passionflower tea for its relaxing properties. Now, modern research has confirmed several benefits of this herb, including its ability to calm.
1. Eases anxiety
A cup of passionflower tea or a passionflower extract may be an effective way to alleviate everyday stress and anxiety. In one study of 36 people diagnosed with generalized anxiety disorder, taking a passionflower extract was found to be just as effective as oxazepam—a pharmaceutical sedative often used to treat anxiety and depression—and with fewer side effects like drowsiness, diarrhea, or low sex drive. (2)
A larger trial of 200 people scheduled to undergo dental surgery found that taking supplemental passionflower an hour before surgery quelled anxiety just as well as the sedative midazolam. (6) Together, these two clinical trials suggest that passionflower may be a safe and effective solution for mild to moderate anxiety.
While a passionflower extract may work well for those who experience mild or occasional anxiety, it may work even better in those with more severe anxiety. (12) There’s also some evidence that passionflower can act as an effective complement to conventional antidepressant drugs like Sertraline in people struggling with more pronounced mood disorders. (18) If you are currently taking an antidepressant, talk with your healthcare practitioner before adding in a passionflower extract.
2. Induces sleep
Nothing is more frustrating than the inability to fall asleep or stay asleep. But a cup of passionflower tea before bedtime has been found to improve both the quality and the quantity of sleep. (9)(17) Animal studies report that passionflower may accomplish this by increasing deep sleep (the portion of sleep when your body repairs itself), reducing REM sleep (the phase when memories are formed), and lessening the time it takes to fall asleep. (9)
How does that translate to people? In one trial, 41 young adults drank a cup of passionflower tea each night for a week. After a week-long washout period, the participants then unknowingly drank a placebo tea each night for another week. All of the participants also kept a sleep diary throughout the study. At the end of the trial, the researchers concluded that, unlike the placebo tea, the passionflower tea significantly improved sleep quality in those with mild sleep problems. (16)
Passionflower may also improve sleep in people suffering from insomnia. One two-week trial involving 110 people who had been diagnosed with insomnia disorder reported that those in the passionflower extract group experienced a significant increase in the time they slept compared to those taking a placebo. (14)
3. May support metabolic health
Animal research suggests that a passionflower extract may also help those with metabolic problems by reducing blood sugar levels, cholesterol levels, and weight. (10) However, more research needs to be done to verify these effects in humans.
4. Reduces menopausal symptoms
Menopause can send a person on a rollercoaster of symptoms. While hot flashes are the most widely cited side effect of menopause, fluctuating hormone levels can also cause anxiety, headache, mood swings, and poor sleep. Clinical trials report that passionflower can help relieve the anger, depression, headache, and insomnia that commonly impact a person’s quality of life as they experience this hormonal transition. (13)(21)
The herbal extract may also help to treat vasomotor symptoms like hot flashes and night sweats in individuals experiencing premature menopause. (21) A six-week study of 59 menopausal women found that a passionflower extract relieved hot flashes, insomnia, and mood problems in as little as seven days. (8)
Passionflower tea recipe
Brewing a cup a passionflower tea is the traditional way of accessing the herb’s benefits—and it’s one that’s still popular today. To prepare a cup of the tea, simply infuse 1 tablespoon (tbsp) of dried passionflower (or one tea bag) in 1 cup of boiling water. Steep the tea bag for at least five to seven minutes. If using loose passionflower, strain the liquid into a serving cup and sweeten with honey if desired.
Did you know? Passionflower tea tastes mild with grassy notes and an earthy undertone.
Passionflower tea side effects
Passionflower, as a tea, is generally considered safe. According to the National Center for Complementary and Integrative Medicine, passionflower extract has been safely used daily in studies lasting up to eight weeks. (20)
However, passionflower can cause the following side effects in some people:
- Confusion
- Dizziness
- Drowsiness
- Uncoordinated movement (ataxia) (20)
Although typically safe on its own, passionflower may interact with some drugs that depress the central nervous system and slow down the messages between the brain and the body. These drugs include barbiturates and benzodiazepines. (5)
Did you know? Pregnant women should avoid taking passionflower as it may induce contractions in the uterus. (20)
The bottom line
Passionflower, as either an extract or a tea, is an effective way to lessen the feelings of anxiety and improve sleep. Studies show that it may also help to reduce the risk of metabolic conditions and relieve at least some of the symptoms associated with menopause. While more studies need to be conducted on passionflower’s benefits, it’s generally considered safe, especially when taken as a tea. However, if you are taking a prescription antidepressant or other drug that affects mood or behavior, it’s wise to talk with your healthcare practitioner prior to using passionflower as a tea or supplement.
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